30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

HUMP DAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Strict Press (4×3 Building weight)

Push Press (4×3 Building Weight)

Jerk Complex (4 Sets Building Weight )

2 Push Jerks + 1 Split Jerk

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

10 Push Press

15 Sit-Ups/GHD’s

30 Double Unders/60 Singles

RX: 95/65

RX+: 135/85

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